2.5.12

Sealfit WOD

30 rounds of CINDY- one round on the minute, every minute, for 30 minutes
150x pull-ups
300x push-ups
450x squats

avg :30 sec per round

tabata hollow rocks

2.4.12

DBB FINALS
5 rounds for time @ 135#
15x deadlift
12x hang power cleans
9x front squat
6x shoulder to overhead

10:46 (big ass PR!)

Very pleased with the outcome and glad it's over. Great job to all that competed and a big thank you to the LF community for showing so much support. Thanks to Chris and Maribel for hosting such a well run event...nice work!

2.3.12

REST day

stretched- 30 minutes

2.2.12

6AM

mobility- 10 minutes

Strength

Max set of HSPU- 17 reps

then...

Bench Press- working off 275# 1RPM
70% @ 195# x 3
80% @ 220# x 3
90% @ 245# x 3+ (8 reps total)

then...

Max set of HSPU- 12 reps

pull-ups- hip kip focused
3 x 15

Trying to eliminate the butterfly in favor of the short hip kip...just feel more fluid...technique and timing is better.

12PM

mobility- 10 minutes

DBB work..
3 rounds for time @135#:
15x deadlift
12x HPC
9x front squats
6x jerks

5:40

tabata DU
tabata hollow rocks

Done and done until DBB...just want to get this over with already. Encouraged by today's mini trial run...just gotta try and hold my pace like today, stick with my strategy and hope for the best.

2.1.12

Light Day...skill & wind work

mobility- 10 minutes

3 rounds
10x HSPU
10x pull-ups- hip kip (short and quick)
10x candlestick-to-pistol (5R/5L)

Freestand HS work- 5 minutes

Wind Work
3 rounds
3M AMRAP*
*one minute at each station, one minute rest in btw rounds
kb swing 1.5P
box jumps 24"
DU

330 reps

Strength work tomorrow morning and then I will shut it down until DBB.

1.31.12

7AM STRENGTH

DEADLIFT- working off 460# 1RPM
70% @ 325# x 3
80% @ 370# x 3
90% @ 415# x 3+ (4 reps total)

Felt really stable on the 4th rep...that is an improvement...usually those + reps can be a bit dirty on the DL...PROGRESS! Decided to do my Wendler work after I coach on Tuesday and Thursday...extra rest before my midday crossfit/metcon work. As of tomorrow (2/1), my metcon activity will increase...been so focused on getting stronger that it has taken my wind down a bit...time to get it back.

MIDDAY WOD
CF MAINSITE WOD TODAY- "Tyler"
Five rounds for time of:
7x Muscle-ups
95# pound Sumo-deadlift high-pull, 21x reps

10:24

Skill Work/Wind Work
TABATA BOX JUMPS 24"
TABATA DU

5 ROUNDS
5x HSPU
10x GHD SIT-UPS

1.30.12

Time for a quick one only...

mobility- quick 5 minutes

3 rounds for time:
22x KB swing 2 pood
22x box jumps 24"
Ritch St Run
22x burpees
22x wall balls 20#

19:38

100x hollow rocks

Tough WOD...that extra 2 rounds would be brutal! Reminds me of EVA.

1.29.12

AM
3 mile run

Nice and easy to flush out my legs for the afternoon training session.

PM
mobility- 10 minutes

Back Squat- working off 365# 1RPM
75% @ 275# x 5
85% @ 310# x 3
95% @ 345# x 1+ (3 reps total)

Strict Press- working off 200# 1RPM
75% @ 150# x 5
85% @ 170# x 3
95% @ 190# x 1+ (1 rep total)

Finisher
OC THROWDOWN WOD #1- "Zach"
1-3-5-7-9
Muscle up
Squat Clean-to-overhead (225#, 205#, 185#, 155#, 135#)
*athlete to switch out weight each round

8:23

Tough one but got'er done! Time stacks up pretty well...baby steps!

1.27.12

1pm LF Class w/Will

warm-up
3x rounds
250m row
50x DU

New rope is money!

Strength
Squat Clean
12 x 2*
2 reps every minute, on the minute
185# (touch-and-go)

Did cleans yesterday...legs were a bit tired today.

Finisher
OC Throwdown Online Qualifier WOD #2
For time:
15x squat cleans 155#
30x pull-ups
12x squat cleans
24x pull-ups
9x squat cleans
18x pull-ups

7:20

Nice finisher...legs are toast!

1.26.12

mobility- 5 minutes

100x DU

Strength:
Hang snatch (below knee) - 75% x 2 x 5 @145#
Hang clean (below knee) - 75% x 2 x 5 @195#
Heaving snatch balance - 4 x 3 @165#

C2B PU
3 x 10*
10 reps every minute

MU (no false grip, palms forward, w/turn-out)
3 x 5*
5 reps every minute

Finisher
For time:
350m run
21-15-9
box jumps 24"
toes-thru-rings
350m run

7 minutes and change

Good strength training day...I think training both lifts below the knee will help me be more explosive thru the middle. Thanks for the cues today Will!

1.25.12

REST

1.24.12

mobility- 10 minutes

Power snatch + snatch
65% (of snatch) x 1+1 x 2
125#
70% x 1+1 x 2
135#
75% x 1+1 x 2
145#

Power clean + power jerk - 75% x 5 sets
195#

Metcon
3 rounds
400m row
10 behind the neck push press (135#)

Time: 6:04

HSPU
2 x 10

1.23.12

Back in LaLanne...nice to be home!

Afternoon session with Nat...

LF warm-up
2x rounds, :30 sec at each station
Lunges
Hollow rocks
Push-ups
Superman
Pull-ups
Dislocates
OHS
Sampson

Love this warm-up...hits all areas!

Strength
Squat Clean
5 x 3
85% of 1RPM (255#)
3 reps every 2 minutes
215#

Then...

5 x 3
60% of 1RPM- touch and go
3 reps every minute
155#

Finisher
Sunday's Program (forgot the name)
For time...
500m row
350m run
3 rounds
7 deadlift 95#
7 power snatch 95#
7 OHS 95#
350m run
500m row

9:56

Nice little finisher...legs are toast from the cleans!

1.22.12

7am pre niner game wod...

Filthy Fifty

19:08

1.21.12

3 mile run

Mobility work- 10 minutes

Strength
Snatch 3 x 3
145#, 155#, 165#

OHS 3 x 3
185#, 205#, 225#

Finisher
WODCLUB OPEN WOD #3
For time:
50x T2B
40x box jumps 24"
30x BB facing burpees
20x SDLHP 95#
10x OHS 95#

6:57

1.20.12

REST

1.19.12

Burgener warm-up

Strength
HPC 3 x 3
195#, 205#, 215#

3 rounds
10x HPC 135#
15x box jump 24"

then...

50x T2B
40x box jumps 24"
30x BB facing burpees
20x SDLHP 95#
10x OHS 95#

50x 30" box jumps

1.18.12

1600m run
Rest 3 minutes
1200m run
Rest 2 minutes
800m run
Rest 1 minute
400m run

Skill work- HSPU

1.17.12

Beaver Creek, Co

Snowboard- 5 hours...9 inches of fresh powder!

Beaver Creek resort gym

mobility- 10 minutes

50x kb swings unbroken

Bench Press- working off 275# 1RPM
75% @ 205# x 5
85% @ 235 x 3
95% @ 265 x 1+

Hit 275# for a double last week...will max out in a week to establish a new max

21-15-9
Bench press 135#
Pull-ups

3 minutes?

Went back to my hip kip over the butterfly...may make a permanent shift?

50x kb swing unbroken

HSPU work

tabata hollow static hold

Tabata sprints

1.16.12

Beaver Creek, Co
Snowboarding in the AM...snowing all day...tomorrow is gonna be GOOD!

Beaver Creek Resort gym
Mobility- 10 minutes
800m run
Burgerner warm-up

Strength
Front Squat
7 x 2
205#, 215#, 225#, 235#, 245#, 255#, 265#

Legs were tired from boarding

5 rounds
30x DU
5x HSPU

Finisher
5 rounds
5x HPC 135#
10x T2B
15x squat

One round every 2 minutes
Average :40 sec per round

Starting to adapt to the altitude but it is still way more difficult than if at sea level

1.15.12

Beaver Creek, Co

Snowboard- 3 hours

Not the best conditions...suppose to snow tonight, I hope?!

Beaver Creek Resort gym

Push Jerk
5 x 10* @135#
*10 reps every minute for speed

Worked in front of a mirror...weird but good...my jerk felt great today!

Finisher
3 rounds (no clock)
400m run
10x T2B
10x burpees
10x SDLHP 95#
10x OHS 95#

Over 8,000 feet of elevation...lungs were on FIRE!

Skill work- HSPU
Tabata hollow rocks

Stretched- 10 minutes

1.14.12

REST- travel day

1.13.12

Garage games WOD demos- 30 minutes

Wendler Work
Back Squat
70% x 3 @ 255#
80% x 3 @ 295#
90% x 3+ @ 328# (5 reps)

Tabata DU
Tabata hollow rocks

1.12.12

mobility- 10 minutes

WODCLUB Open WOD #2
“Bear Trap”
2 min AMRAP, score is total pounds lifted:
1 Deadlift
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

18 rounds @ 101# = 10,908# total

Was shooting for 20...got 10 rounds in the first minute and then slowed down a bit...did not stop the entire 2 minutes...kind of FRAN-like feeling throughout...heart was in my throat after the 15th round!

“Speal vs Khalipa” (copied from Rob E...thanks man!)
For Time:
1 Clean & Jerk (155)
1 Round of Cindy
2 Clean & Jerk (155)
1 Round of Cindy
3 Clean & Jerk (155)
1 Round of Cindy
… etc., etc., etc…
10 Clean & Jerk (155)
1 Round of Cindy

17:13

Chest, triceps and biceps are smoked still from the WOD on Tuesday.

tabata hollow rocks and static hold

1.11.12

REST